9/18/19

9/18/19

Partner Row Warm Up 1000m Burgener Warm Up Strength. 10 min Partner strength Build to a heavy Hang Power Clean. Combined weight is your score Partner WOD Row Buy in 1960 meters 2 Rounds 59 Hang Cleans 125/85 59 wallballs. 20/14 59 Slamballs. 20/15 59 Ring Dips Cash out 1960m Row

9/17/19

9/17/19

Warm Up 3 wall walks 10 Box Jumps 20 KBS 20 Goblet Squats 15 TTB Strength. 12 min to build to a 3 rep (each leg) Front Rack Lunge. 8-6-5-3-3-3 WOD 15 min AMRAP 10 Box jumps 24/20 15 TTB 20 OH Double Kettlebell Lunges 45/25 Core Finisher 5 min. 1 min at each position […]

9/16/19

9/16/19

Warm Up 20 Slamballs 10 Roll back and reach 10 fire hydrants 10 Bird dogs 20 Good Mornings Jog 800m 100 Single Unders Strength 20 min Build to a heavy 2 Rep Deadlift. 12-10-8-6-5-4-3-2-2 WOD 3 RFT 10 min Cap 10 Deadlifts 275/185 50 Double Unders

9/13/19

9/13/19

Warm Up 15 wallballs 10 Roll back and reach 10 fire hydrants 10 bird dogs 20 good mornings Tabata Double Unders 5 rounds Strength 1 8 min Front Squat 10-8-6-6-6 Strength 2 8 min Push Press 10-8-6-6-6 WOD 17.5 20 min cap 10 rounds for time of:9 thrusters, 95 lb.35 double-unders

9/11/19

9/11/19

Warm up 10 Box Jumps 10 KBS 3 Wall Walks Strength Warm Up a Deadlift and Push Jerk for 10 min. Sets of 5. WOD 30 min cap 2001 m run 11 Box Jumps 30/24 11 Thruster 125/85 11 C2B Pull Ups 11 Power Cleans 175/115 11 HSPU 11 KBS 70/55 11 TTB 11 Deadlifts […]

9/10/19

9/10/19

Warm Up 10 Strict Pull ups 10 Push Ups or Ring dips 15 Good Mornings 20 Goblet squats Burgener Warm Up Power Snatch 5-5-5. In 4 min Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat snatches (72-75-78%) Minute 8: […]

9/9/19

9/9/19

Warm Up 15 wallballs 20 Abmat Sit Ups 20 KBS Burgener Warm up Strength 15 min to build to a Heavy 2 Rep Cluster. 8-6-6-4-4-2-2 WOD 5 Rounds 3 Clusters 135/85 8 Burpees over the Bar 38 Abmat Sit Ups

9/5/19

9/5/19

Warm Up 3 wall walks 10 Dumbbell press 50 Double unders Strength 25 min Strict Press 7-7-7-7-7 Push Press 4-4-4-4-4 Jerk 1-1-1-1-1 build each set Run 1.5 miles then do 150 Double unders

9/4/19

9/4/19

Warm Up 20 wallballs 20 Abmat sit ups 20 Slamballs Strength 16 min Pausing Back Squat 10-8-6-4-2-2-2. Pause for 2 sec at the bottom WOD 5 Rounds 15 Back Squats 115/75 20 Slamballs 20/15 30 Abmat Sit Ups

9/3/19

9/3/19

Warm up 10 TTB 10 Ring Rows 10 Box jumps 10 KBS Pick drill Partner Row 3000 m Row for Time. 13 min cap Chipper. 28 min 30 Burpees 30 TTB 30 Box Jumps 30/24 30 Ring Rows 60 KBS 55/40 30 Ring Rows 30 Box Jumps 30 TTB 30 Burpees

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